MOVEMENT TIP: The Dumbbell Hang Power Snatch

This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Snatch for us. Just like with the barbell variation of this movement, you can make it simple by considering each of the individual words in this rather lengthy movement name!
1. Dumbell (not barbell)
2. Hang – starting from above the ground (usually just above the knee)
3. Power – don’t have to drop into a full squat position
4. Snatch (differentiates it from the Clean, the other Olympic Weightlifting movement)

Points Of Performance

Stand on feet with hip-width apart

Grip the center of the dumbbell

Lumbar curve maintained

Deadlift the dumbbell to the hang position

Extend hips and legs rapidly

Heels down until hips and legs extend

Shoulder shrugs, followed by a pull under with the arms

Dumbbell is received in a partial overhead squat

Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet